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How to Lower Cholesterol Through Diet Like a Pro

Cholesterol Truths – Good and Bad
Most people view cholesterol as a bad thing, but the truth is there are actually two types of it. There is “good” cholesterol (HDL) and there is “bad” cholesterol (LDL).
You’ll know you have too much LDL when you end up with plaques in your arteries. This results in a blood flow block in your arteries as the opening gets smaller. Waiting for the diagnosis is not recommended. HDL (high-density lipoprotein) actually takes fats away from your arteries, which tends to prevent, or slow down - or possibly stop or reverse - plaque build up in your arteries.
Self-Care starts with knowing your high blood cholesterol is not the result of eating cholesterol. The presence of saturated fat and hydrogenated and partially hydrogenated vegetable fats listed on food content labels are “trans” fats, which are among the most artery-damaging fats you can eat. Fat plus weight gain and stress are the reasons for the high cholesterol.
The Omega-3/Omega-6 balance in the diet effects the HDL cholesterol. Omega-3 intake trends with improved (higher) HDL and Omega-6 intake trends toward less of the needed good HDL levels.
Exercising often and taking in fiber and un-saturated fat in foods will keep your cholesterol down. Omega-3s such as in algae oil and fish oil can improve your bad to good cholesterol ratio.
The Meaning of Numbers in Cholesterol
All adults are encouraged to check their cholesterol levels once every five years at a minimum. The results will show the levels for your Triglycerides, LDL cholesterol, HDL cholesterol and total cholesterol. Exercise and changing your diet are necessary if your levels are not within the normal range.
Total Cholesterol - less than 200 mg/dL (5.2 mmol/L)
LDL Cholesterol - less than 100 mg/dL (2.6 mmol/L)
HDL Cholesterol - greater than 40 mg/dL (1.0 mmol/L)
Triglycerides - less than 150 mg/dL (1.7 mmol/L)
Recommendations for Your Heart Protection
You can find Omega-3 and Vitamin E oil in many nuts, leafy vegetables and vegetable oils. While these cannot clearly prevent a stroke, Omega-3 and Vitamin E can still reduce your risk for heart disease. If you are not diabetic, flush-free Niacin (B6) is also good for the heart.
Five Fabulous Foods to Decrease Cholesterol Risk Levels
1. Oatmeal and Oat Bran: These contain a high amount of soluble fiber, which can lower LDL.
2. Algae oil or fish: Fish is a great source of omega 3 fatty acids, algae oil omega-3s are where fish get theirs.
3. Nuts: Not only are nuts high in fiber, but they contain the healthy fats you need to keep LDL in check.
4. Plant Sterols: These are found in foods like margarine, salad dressing, orange juice, and functional cookies. 2 grams per day could lower your LDL by 10-15%.
5. Soy: This popular meat replacement can lower LDL by up to 3%.

Pure One Omega-3 Iron-Man Field Report


"I was really happy with a run split of 3:09 h (10th fastest of the day)." - The Iron-Doc

New Orleans 70.3:

I used this as a final tune up race for the big Ironman of the spring, Ironman St. George, more on that below.  My goal at New Orleans was to bike steady and run a solid half marathon off the bike, something that I had not done since before my stress fracture last year.  I had a tough swim in a very chopping rough lake, biked a 2:11 on a windy course, but then I laid down a 1:18 run split.  To add a little drama, I missed 10th place, but just 7 seconds.  I was reeling him in the last 3 miles and just ran out of room...barely!

Here is a link to the race report.


Ironman St. George
The main focus of my early season went pretty well, not perfect, but I finished top ten on a VERY difficult course, also my first Ironman coming back from injury!   I got caught in a slower swim group, but took it really easy knowing the rest of the course would be really tough.  The bike was hard, but beautiful and I simply kept my pace and power consistent and conservative to save it all for the run...and I did.  I was really happy with a run split of 3:09 (10th fastest of the day) on a ridiculously difficult course that included over 1,500 feet of climbing.  I left it all out there on race day and literally collapsed at the finish line.


A few days out from my race I am left with a feeling of satisfaction, but still a part of me is disappointed and knows that I can and will have better performances in the future.  As many of you know, this is pretty common in athletes, but never being truly satisfied is what continues to drive us.  However, the most important thing I walk away with is knowing that I am back to Ironman racing!   Recovery is going pretty well, I have been on top of all the "details" of recovery.  On sunday I was walking, well...hobbling around Vegas with swollen ankles, but my compression socks helped with the edema.  Monday I sat on a plane all day and today I'm feeling pretty good.  I have no desire to go out and run, but moving around the house is no longer so painful.  I'm even considering doing some yard work later this week...but we'll see about that.  
As always I really appreciate all the support you and Pure One provide, I am very proud to represent you guys.  

Alex M. McDonald, MD
Timex Multisport Team


Omega-3s & Sustainability are Hot: Save Happy Feet

Whole Foods has controversially pulled krill oil supplements from its shelves. (Photo: Stock File/ FIS)

Whole Foods pulls krill oil as industry demands answers

Wednesday, May 12, 2010, 01:50 (GMT + 9)


International omega-3 group Global Organisation for EPA and DHA Omega-3 (GOED) has written to Whole Foods requesting additional information regarding the retailer’s decision to pull krill oil supplements from its stores. GOED has also sent the company further information on krill fishery management.

GOED Executive Director Adam Ismael underscored the work conducted by theConvention on the Conservation of Antarctic Marine Living Resources (CCAMLR), which monitors the Antarctic krill fishery and showed it was well-managed.

The group’s letter reached the Texas-based firm’s management on 3 May, but as of Monday Whole Foods has not responded.

“CCAMLR is a unique organisation because it involves the governments of many nations, as well as concerned stewardship organisations, like Greenpeace,” Ismael wrote, reports Food Navigator. “CCAMLR actually just implemented new measures in November for the krill fishery, which further protects predator species that feed on krill, as well as protecting the krill fishery itself.”

When implementing the ban, Whole Foods posted a statement in its stores for customers to read.

“Krill are an important source of food for marine animals including penguins, seals, and whales in the Antarctic,” it said. “Declines of some predator populations in the areas where the krill fishery operates suggest that fishery management needs to better understand how to evaluate the prey requirements of other marine species in order to set sustainable catch levels for krill.”

“Consequently, at present we are choosing to discontinue the sale of krill supplements as we continue to evaluate this emerging research. Please consider alternatives to krill oil supplements such as fish oil or astaxanthin supplements,” it recommended.

A Whole Foods spokesperson told said the firm had sent GOED the statement.

Despite relevant documented concerns, the krill industry insists only nine vessels are licensed to fish krill in the Antarctic and that they all abide by CCAMLR guidelines.

Daniel Fabricant, PhD, vice president of global government and scientific affairs at the Natural Products Association (NPA) in Washington, DC, expressed understanding about the overfishing argument if krill were actually being harvested from predator species sources.

“I believe the bulk of the marine oils that are in commerce are produced either through farms or regulatory programs like the CCAMLR, so that’s where the real question regarding sustainability would appear to reside,” he commented.

Mikcey Schuett, the director of sales at Colorado-based Azantis, and others working in krill have expressed confusion about Whole Foods’s move.

“When you consider about 99 per cent of the krill catch is used in animal feed and only one percent for human nutrition, this ban seems hard to justify,” he stated.

He noted the status of the CCAMLR protocols that included assigning independent scientific observers to all nine vessels to supervise fishing practices.

“I think this will end up being a positive for the krill industry because in the end what it is doing is spotlighting how well managed the industry is,” he added.

By Natalia Real

Fleet Feet Sports Carrboro and Filippo Porco for Pure One

Fleet Feet Sports Carrboro is locally owned and committed to enhancing and growing our local running and walking communities by offering specialty products, educational resources, and training opportunities to assist you in achieving your fitness goals.